Angelino CrossFit – CrossFit


A. STRENGTH: Take 30 minutes to complete the CrossFit Benchmark “The CrossFit Total” and find a 1 REP MAX for the following three (3) lifts. For beginner athletes, find a 3 REP MAX instead. Record your heaviest lifts!

Back squat, 3 Attempts to find 1RM

Shoulder Press, 3 Attempts to find 1RM

Deadlift, 3 Attempts to find 1RM

If you want to record a score for the WOD “The CrossFit Total” take the cumulative weight of all 3 lifts.

The CrossFit Total (Total Weight)

Back Squat

Shoulder Press



B. WOD: For Reps

Metcon (AMRAP – Reps)

8 Minute AMRAP

75x Singles (Rx+ 25x Double Unders)

25x Push-Ups

25x Air Squats

25x Sit-Ups

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